TDEE & Macro Calculator Nutrition & Energy

What is Total Daily Energy Expenditure (TDEE)?

Your Total Daily Energy Expenditure (TDEE) represents the aggregate number of kilocalories your body burns over an entire 24-hour cycle. It is composed of four distinct physiological energy components:

• BMR (~60–70%): Basal Metabolic Rate—energy spent keeping organs operating at rest.
• NEAT (~15%): Non-Exercise Activity Thermogenesis—unconscious movements like fidgeting, walking to your car, pacing, and chores.
• TEF (~10%): Thermic Effect of Food—the caloric cost of digesting, absorbing, and processing nutrients (protein has the highest TEF at ~20–30%).
• EAT (~5–10%): Exercise Activity Thermogenesis—structured gym workouts, cardio sessions, or sport training.

How to Use Your Macros Effectively

While total caloric intake determines whether you gain, lose, or maintain body weight, your macronutrient distribution dictates what kind of tissue you gain or lose (muscle mass vs. adipose fat):

• Protein (4 kcal/gram): Aim for 0.8g to 1.0g per pound of body weight (1.6g–2.2g per kg) when in a deficit to preserve lean skeletal muscle and promote satiety.
• Fats (9 kcal/gram): Essential for hormone production (including testosterone and estrogen), lipid-soluble vitamin absorption, and joint lubrication. Generally keep above 20% of total calories.
• Carbohydrates (4 kcal/gram): The preferred metabolic substrate for high-intensity training, explosive lifting, glycogen replenishment, and cognitive focus.